strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 strict press
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 45 sec for 20 rounds
1 squat snatch
+ 1 high hang squat snatch
pumping arms
4 rounds
10 barbell french press on floor
10 barbell biceps curls
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 strict press
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 45 sec for 20 rounds
1 squat snatch
+ 1 high hang squat snatch
pumping arms
4 rounds
10 barbell french press on floor
10 barbell biceps curls